With the recent Coronavirus outbreak & with the fear about the virus spreading, still there are many things you can do to protect & support your health & that of your family.
While Protecting yourself from the virus on the outside, you can protect yourself from inside also by building up your defence by strengthening your immune system. Immune system is the first line of defence of your body against foreign invaders such as viruses & bacteria entering the body & causing infections. A strong immune system helps to keep a person healthy & reduces the chances of infections. None of us can completely eliminate our risk of getting Coronavirus & no food can cure Coronavirus but the least we can do is to have a healthy & well balanced diet to support our immune health.
Make sure to boost your immunity by maintaining healthy eating habits.
GET YOUR HEALTHY A, B, C, D, Es….
Make sure that your diet includes moderate amounts of Vitamins A, B, C, D & E as consumption of these vitamins can boost the immune system.
Vitamin A: Vit. A is required to maintain epithelial layers which provide a first line of defence against invading microbes. Sources- Green leafy vegetables, yellow orange fruits and vegetables like mango, papaya, carrots, milk.
Vitamin B: Vitamin B mainly B6 & B12 supports immune health. Vitamin B6 supports biochemical reactions in the immune system. Sources-Pulses, cereals.
Vitamin B12: It contributes to the body's first response once it recognised a pathogen. Sources- Eggs, meat, dairy.
Vitamin C: Vitamin C is the biggest immunity booster, it acts as an antioxidant. Antioxidants are compounds that protect against free radicals. Sources-Citrus fruits such as oranges, lemon, amla, drumstick leaves, agathi.
Vitamin D: Vitamin D is an important vitamin related to the operation of the immune system. The sun is the best source. Egg yolk & milk have some vitamin D.
Vitamin E: Vitamin E acts as an antioxidant, it plays an important role in maintaining a healthy immune system. Sources- Almonds, sunflower seeds, hazelnuts.
Zinc: Zinc is considered as an antioxidant nutrient as zinc is essential for the production of certain immune cells. Sources-Eggs, dairy products, grains.
Selenium: We need Selenium for immune cell growth. Sources-Legumes, whole grains, dairy products.
Eating nourishing foods & taking healthy diets rich in nutrients is one of the keys in maintaining immune health.
Plan meals to include these powerful immunity boosters:
Garlic-Garlic releases Allicin an antimicrobial constituent which has a powerful effect on immune health.
Turmeric-Turmeric has an immune boosting agent, Curcumin which has antioxidant & anti-inflammatory effects, which improves immune response.
Ginger-Ginger is known for its antiviral and antibacterial properties, antioxidant compounds in ginger act as a natural immunity booster.
Black Pepper-Black pepper is antimicrobial & supports the efficiency of white cells & assists the body to raise a powerful defence against invading microbes.
Green Tea-Polyphenols & Flavonoids present in green tea are antioxidants & are credited with boosting immune function.
Blue Berries-Blue Berries contain Anthocyanin, type of flavonoid that plays an important role in the immune defence system.
Broccoli-Broccoli is nutrient packed powerhouse. Broccoli is a good source of Sulforaphane, a potent antioxidant and is packed with Phytochemicals which are good for immune health.
Spinach-Spinach contains antioxidants including flavonoids, carotenoids and iron, folate that provide necessary nutrients required for cell division and helps in strengthening the immune system.
Sunflower Seeds-Sunflower seeds are excellent sources of Vitamin E, which is a powerful antioxidant and positive immune system stimulator.
In addition to a nutritious diet, following lifestyle strategies can also make a person’s immune system strong-
- Observing good personal hygiene and practicing correct hand washing.
- Following respiratory etiquettes.
- Getting Enough Sleep.
- Stay positive.
- Drink enough water.
- Avoid junk foods.
- Avoid self-treatment, consult a physician as delaying standard care may have serious consequences.
- Eat Well, Stay Healthy & prevent the spread of COVID-19